Swamp City Fitness – Swamp City WOD
Warm-up
50 jumping jacks
:10 hang
5 narrow grip rig raises
10 good mornings
15 KBS swings
50 jumping jacks
5 KB strict press/arm
10 beat swings
15 BB push press
20 banded pull aparts in front
20 banded pull aparts behind the head
50 jumping jacks
Push Press (1 x 5 @ 40%)
Superset with max set strict pull-ups and 30 plank jacks
Push Press (1 x 5 @ 50%)
Superset with max set strict pull-ups and 30 plank jacks
Push Press (1 x 5 @ 60%)
Superset with max set strict pull-ups and 30 plank jacks
Metcon (Time)
800m run
THEN
4 rounds
10 Bar-facing burpees
20 Push press (75/55)
30 DU/60 SU
THEN
800m run
25 minute cap
